Module 5: Recovery Nutrition & Implementation > Key Takeaway: Delaying carbs by 2 hours costs 50% glycogen storage. The 30-minute recovery window is real, and a $67/month snack system pays for itself in fewer injuries and better adaptation. --- The 30-Minute Window You don't get faster from the workout — you get faster from how well you recover after it. The Science - 29% performance drop when carbs are delayed 3 hours post-exercise (Díaz-Lara et al., 2024) - 50% less gly...

Module 5: Recovery Nutrition & Implementation > Key Takeaway: Delaying carbs by 2 hours costs 50% glycogen storage. The 30-minute recovery window is real, and a $67/month snack system pays for itself in fewer injuries and better adaptation. --- The 30-Minute Window You don't get faster from the workout — you get faster from how well you recover after it. The Science - 29% performance drop when carbs are delayed 3 hours post-exercise (Díaz-Lara et al., 2024) - 50% less gly...